Thursday

KB Complex 

5 Unbroken Rounds of:

 20 KB Swings

 12 Snatches (6L+6R)

 10 Cleans (5L+5R)

 10 Figure 8 to Press

 10 Goblet Squats 

Rest as needed b/n Rounds

Start light & add weight each Round 

A Lifestyle for Lasting Health

Wednesday

Active Recovery 

5 Rounds:

 200m Run

 20 V-UPs

3 Effective Breathwork Techniques

Tuesday

 THE PAT TILLMAN FOUNDATION

Patrick Daniel Tillman 

11/6/1976–4/22/2004 

In 1998, Tillman was was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

7 Rounds For Time:

 7 Deadlifts (315/205)

 200m Sprint

 15 Pull-Ups

 45 seconds Rest

Monday

5 Sets of Barbell Complex:

2 Front Squats 

1 Push Press 

1 Push Jerk

Rest as needed b/n Sets

Start light and work to HEAVY

The 3 Stages of COLD Water Therapy 

Stage 1: “I’m gonna die"

Stage 2: “Wow, it’s COLD"

Stage 3: “This is relaxing"

FUNday

In TEAMs of 2

For TIME: 

60 Burpees  

1,000m ROW

50 Power Cleans*

1,000m ROW

40 Bent Over Row*

1,000m ROW

*RX= 135/95 Barbell 

"Next time, wear a skirt so I know who and what you are"

Thursday

For TIME:

100 Double Unders 

10 Man-makers 

50 Double Unders 

20 Devil Press

50 Double Unders 

10 Man-makers 

100 Double Unders 

RX DB= 40/25s

CROSSFIT TERMS EXPLAINED

Wednesday

Track WOD

E3MOM for 30min alternate b/n:

 200m RUN + 20 V-UPs

 200m RUN + 20 Hollow Rocks 

 200m RUN + 10 Lunges  

 200m RUN + 20 Flutter Kicks

 200m RUN + 20 Squats  

Gardner Minshew Showing Up…